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Calorie-dense nutritious foods that are inexpensive organic...

post #1 of 6
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...or not important to go organic. For example, bananas are dirt cheap and not very important to buy organic.

Anyway DH and I have decided to start buying organic where we can, but we're on a very tight budget. We're starting with animal products (DH is omni, I'm ovo-lacto veg). It's easy for me to just eat less dairy and eggs, but DH gets A LOT of his calories from meat, eggs, and dairy. He's a big weight-lifter type with a high metabolism and he works out a lot, so his calorie needs are high. I'm trying to think of inexpensive foods he can fill up on that are either organic, or not super-important to buy organic. Eggs seem good because even though the organic ones are much pricier than non-organic, they're still pretty affordable relative to other foods (especially other protein sources). We already eat beans/lentils at least a few nights a week at dinner, so I suppose I could make him up some for lunches too. He also loves quinoa which I sometimes make him up for lunches, but that can get kind of pricy if we eat it a lot.

As for me, I've pretty much stopped drinking milk altogether. I buy local organic milk to make my own yogurt, which ends up being way cheaper than even non-organic store-bought yogurt. We haven't gone organic for cheese yet because DS1 is super-picky and totally noticed when I tried to swap out his beloved Land O Lakes white American from the deli. I've decreased the amount of cheese I eat though. I wish I could get DS1 eating organic and am still looking for a solution there. Our organic cheese options around here are extremely limited.

I'd appreciate any other ideas to help DH fill up so we can make room in our budget for small quantities of organic meat and dairy. Produce will come next, once we're settled into these changes. Thanks in advance!
post #2 of 6
avocados!

Esp during a good sale - right now a local store has them 2/$1 so we are eating LOTS. They are not organic, but are also low on the list for pesticide residues. Even when they are $1 each I think they are worth it!
post #3 of 6
Oats & whole grains - can you buy in bulk?
peanut butter - pretty filling; I'd get all-natural or organic, could be cheaper in bulk, on sale, or if you grind your own
melons & other summer fruits - in season, so cheaper - organic not necessary

Do you bake? You can get lots of good ingredients in bulk & make some pretty filling, nutritious breads, bars, muffins, etc.
post #4 of 6
what kind of nutritious bread, bar, and muffin recipes do you have blumooned? I am interested in ideas in that dept!
post #5 of 6
Quote:
Originally Posted by surrogate View Post
what kind of nutritious bread, bar, and muffin recipes do you have blumooned? I am interested in ideas in that dept!
For quick breads & muffins, I usually just take a regular recipe and sub/add a few things. Replace up to 1/2 the flour with whole wheat flour (more will make it too dense); you can replace 1/2 or all the oil with plain applesauce; add in oat bran, wheat bran, ground flax (if you do any of these, reduce some of the flour); use plain yogurt instead of milk; add in fruit or nuts that you like.

I love these bars, but just realized they do have quite a bit of sugar. You could definitely just reduce it, they're pretty sweet. Or, you could replace some with honey or maple syrup.

Banana Oat Walnut Bars
3-4 large, ripe bananas - mashed
1 1/3 cup sugar
1 1/3 cup brown sugar
2 eggs
1 1/3 tsp vanilla
2/3 tsp salt
1 1/3 tsp baking soda
2 2/3 cup flour
3 1/3 cup oats
2 2/3 cup walnuts, chopped (I've also used pecans)

Mix bananas & sugars together thoroughly. Add in eggs, vanilla, salt, & b.soda - mix well. Add flour, mix. Add oats, mix. Add nuts, mix. I do this all by hand, no mixer really needed. Place batter in a greased 13x9 baking pan. Bake @350 for ~30min or until toothpick inserted in center comes out clean. These are awesome warm & great cooled, too.
post #6 of 6
Organic coconut milk is extremely calorie dense, and very reasonably priced.

You can drink it plain, throw it in a green smoothie, cook a curry... I've made garlicky alfredo sauce with it, curried butternut squash soup... The possibilities are endless!
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Mothering › Forums › Health › Nutrition and Good Eating › Calorie-dense nutritious foods that are inexpensive organic...